Health Essentials
World Hypertension Day: Accurate BP measurement, pathway to longer and healthier life
How to measure blood pressure
Hypertension, commonly known as high blood pressure, is a medical condition that affects people of all ages around the world. It is often referred to as the “silent killer” because it can go unnoticed for years, quietly damaging your health and increasing the risk of serious complications. However, with proper awareness, accurate measurement of blood pressure, and effective control, you can lead a healthier and longer life.
WHAT IS HYPERTENSION?
Blood pressure is the force exerted by blood against the walls of your arteries as your heart pumps it around your body. Hypertension occurs when this pressure remains consistently high over time. It is usually categorised into two types: primary (essential) and secondary hypertension.
Primary hypertension is the most common type, accounting for about 90% of cases, and its exact cause is often unknown. On the other hand, secondary hypertension is caused by an underlying health condition, such as kidney disease, hormonal disorders, or certain medications.
WHY IS ACCURATE MEASUREMENT IMPORTANT?
Accurately measuring your blood pressure is crucial for both the diagnosis and management of hypertension. Many factors can influence blood pressure readings, such as stress, physical activity, and even the way the measurement is taken. By ensuring accuracy, healthcare professionals can make informed decisions about your treatment plan, and you can monitor your progress more effectively.
TIPS FOR ACCURATE BLOOD PRESSURE MEASUREMENT
1. Use a dependable blood pressure monitor: Invest in a high-quality, validated blood pressure monitor for home use. Automatic digital monitors are widely available and provide accurate readings when used correctly.
2. Follow the instructions: Read and follow the instructions provided with your blood pressure monitor carefully. Improper use can lead to inaccurate readings.
3. Choose the right cuff size: Use the appropriate cuff size for your arm. A cuff that is too small or too large can affect the accuracy of the measurement.
4. Rest before measurement: Sit quietly and relax for at least 5 minutes before taking your blood pressure.
5. Avoid caffeine, smoking, and exercise for at least 30 minutes beforehand.
Position yourself correctly: Sit upright with your back supported, feet flat on the floor, and arm resting on a table at heart level. Ensure the cuff is at the same level as your heart. Do remember that you may also take your BP while standing or lying down, but ensure you compare readings in the same position only.
6. Take multiple readings: Measure your blood pressure at least twice, with a brief break in between. Record the average of the readings for a more reliable result.
7. Avoid tight clothing while taking blood pressure readings, e.g., tight neckties or other undergarments.
CONTROLLING HYPERTENSION FOR A LONGER LIFE
Healthy lifestyle choices: Adopting a healthy lifestyle is crucial to managing hypertension. Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce your salt intake and limit processed and fatty foods. Engage in regular physical activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week.
Maintain a healthy weight: Achieving and maintaining a healthy weight is vital for blood pressure control. Losing excess weight, if necessary, can significantly reduce blood pressure levels.
Reduce stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as by practicing relaxation techniques, engaging in hobbies, or seeking support from friends and family.
Limit alcohol consumption: Excessive alcohol intake can raise blood pressure. If you drink, do so in moderation. Men should limit alcohol to two drinks per day, and women to one drink per day.
Quit smoking: Smoking damages blood vessels and increases the risk of heart disease. If you smoke, seek help to quit. Your healthcare provider can guide you through smoking cessation programmes or recommend appropriate resources.
Regular medical check-ups: Regularly visit your healthcare provider to monitor your blood pressure and overall health. They can adjust your treatment plan, if needed.
Finally, spread the message about High Blood Pressure and you will be saving many lives. Be a LIFE SAVER today!
ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
[*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week: May 17 was World Hypertension Day, a perfect day to remind ourselves of the dangers of High Blood Pressure and the lifestyle changes we can adopt to control our blood pressure. It all starts with MEASURING YOUR BLOOD PRESSURE ACCURATELY.]
By Dr. Kojo Cobba Essel
A good relationship with your boss is critical for job success and career development. Supervisors have a great influence on your stress level, your team and company culture, and ultimately, whether you succeed or fail in a role.
They are also your best resource for support, problem-solving, and personal development. Building a strong relationship with them can be transformative for your work experience and professional growth, but navigating this connection can be complex.
Here are some key values and characteristics that will help you along the way.
- Be authentic
It is important to be yourself when building any new relationship. Do not be over-the-top trying to impress or kiss up to a manager. Be authentic and try to build a genuine connection with them instead. This will be incredibly helpful when it comes to dealing with personal issues, having difficult conversations, and building trust.
- Be empathetic and respectful
Bosses are human beings with their own professional pressures and personal lives, so it is important to maintain empathy toward them. Strive to get to know them on a personal level; you do not need to be best friends, but knowing the basics, like their family and hobbies, can be meaningful.
Also, help your supervisor look good. Every leader wants a high-performing and successful team. By developing trust, understanding, and excellent communication, you can help your boss achieve their goals.
- Build trust and add value
Showing initiative will win you big points with almost any boss. Whether setting up regular one-on-ones, volunteering for new projects, or offering help, the benefits of this dedication are twofold.
Proactivity makes leaders feel supported-like you are looking out for them. It also provides opportunities for your individual growth.
Whenever possible, add value beyond the limitations of your job description. Whether you have a special interest or extra capacity, find ways to support your team and relieve pressure. – Source:careers.vikingservice.com
..To be continued
This week I bumped into Deborah, one of my avid readers and I promised her I will be writing this weekend. So Deborah, this is for your reading pleasure and to pick some golden nuggets for the future.
The quest to find the best way to make one’s golden years, happy, exciting, healthy and a time most people look forward to continues unabated. One factor that keeps popping up is the need to grow friendships with people more than 20 years younger than yourself.
Do not take this for granted. It is a form of “social security” since these close friends who are much younger than you will step in to support you in more ways than you can ever imagine.
Some conditions may make life challenging for older adults but knowing these Geriatric Giants helps us to take the necessary steps to reduce our risk.
“Geriatric Giants” refers to a group of chronic health conditions that are common in the elderly, typically 65-year-olds and older.
These conditions quite often co-occur and can impact on the independence, dignity and overall wellbeing and quality of life of an elderly person.
These Geriatric Giants include:
- Impaired Intellect/ Memory (e.g. Dementia)
- one of the major battles we need to deal with is challenges with memory
- Exercise, adopt the Mind Diet, build a great social network and enjoy time outdoors
- Keep reading and solving puzzles for as long as possible
- Instability – leading to much feared falls
- A good reason to indulge in Balance Training and Core Strengthening exercises from today
- Ensure your home is safe; avoid clutter such as cables crisscrossing floors, toys etc. These are all trip hazards and should be avoided
- Many healthy, happy and fun-loving older adults have died soon after a fall with its attendant complications.
- Do whatever it takes to avoid falling
- Immobility (opening the doors to pressure sores, joint stiffness)
- Even when you are unable to move about on your own it is important to get support to change positions as often as possible or get an appropriate mattress or bed that prevents prolonged pressure over any single point.
- Make sure you passively or actively move joints daily.
- Incontinence (urine, faeces or both)
- This is one of the reasons older adults prefer to stay at home and avoid going out to meet friends etc.
- Iatrogenic Disorders – adverse effect of medication
- Quite often most older adults are on several medications and some side effects such as drowsiness may seem to cause more unhappiness and may even lead to falls.
- Inappetite – this may result in poor nutrition
- This may also be linked to loss of teeth thus making chewing very difficult or limited.
- The loss of smell and taste may also reduce the amount of food one may willingly eat.
The power to reduce the impact of the Geriatric Giants starts now and should be a lifetime commitment. It is never too early to start making the appropriate lifestyle modifications, nor is it too late to reduce the impact of the giants on one’s life.
Other conditions that significantly impact on the lives especially of the elderly are:
- Sleep Disorders
- Good sleep has the power to give us energy, improve our thought pattern and even helps us to make good choices.
- Good sleep sets the tone for a healthy life
- Constipation
- This is a challenge that confronts quite a number of older adults.
- Movement, fibre and lots of water go a long way to reduce the stress that frequent constipation generates.
- Fraility
- Muscle loss is real and as we age, we lose a significant percentage of our muscle plus our bones also become brittle.
- Make sure strength training is part of your exercise schedule
- Polypharmacy
- Another headache that needs to be confronted head-on
- Everyone especially older adults need a good primary care physician or a general practitioner who can coordinate all medicines from the different Specialists who may be attending to an elderly person. This ensures that unnecessary medicines are dropped
The goal of care at all times is to optimise the quality of life. As family, professional caregivers and friends we should always show respect so that the dignity of the elderly is preserved at all times. For those of us who are not yet in the age group with such challenges, we need to start the conversation about the type of care we will prefer and take steps to stay healthy and independent for as long as possible. The goal should be a long Healthspan and not just a long Lifespan.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd (HE&W Group)
(dressel@healthessentialsgh.com)
*Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week – “There is no magic formula to being happy but making a conscious effort to be happy goes a long way.” – Dr. Kojo Cobba Essel
By Dr. Kojo Cobba Esse
